Popeye was a lucky dude…all he had to do was pop a can of spinach and he could grow biceps in a snap. Sadly, it’s not that easy for most of us to tone our arms. Fortunately for you, I’ve created this killer arm workout to help you get those toned arms you’ve always wanted. Eat your heart out, Popeye.
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.
-free weights (3 lb, 5 lb), balance ball, medicine ball
Circuit 1 – Do 3x Through
A) The “Up And Away” – Lay with your upper back and shoulders on a balance ball. Your knees should be bent in front of you at a 90 degree angle and your feet should be on the floor. Extend your arms behind you, holding a medicine ball. With control, bring the medicine ball up overhead and down towards your pelvis. Slowly bring the medicine ball back behind your head. Repeat 12x.
B) Repeat the “Up And Away,” except hold the medicine ball at your chest. With control, push up from your chest to extend the medicine ball towards the ceiling. Slowly lower the medicine ball down to just above your chest. Repeat 12x.
C) The “Heads Up” – Begin by standing on your mat. Hold a medicine ball behind your head with both hands. Using both hands, lift the medicine ball straight up behind your head. With control, lower it back behind your head. Repeat 10x.
D) The “Pulse” – Begin by standing on your mat with your arms resting at your sides. Bend at your waist so that your torso is slightly bent forward. Hold 3 lb weights in each hand with your palms facing behind you. Move your arms backwards few inches, and then return them to your sides. Repeat as fast as you can 20x.
E) The “Super Fly Butterfly” – Begin by standing on your mat with your arms resting at your sides. Bend at your waist so that your torso is slightly bent forward. Extend your arms in front of you towards the ground and hold 3 lb weights in each hand. Bend your knees slightly. With control, raise both arms at your sides towards the ceiling until they are fully extended at shoulder-height. Slowly lower your arms back to starting position. Trying not to rest your arms at the bottom, repeat 10x.
F) The “Dizzy Arms'” – Begin by standing on your mat with your arms resting at your sides. Holding 3 lb weights in each hand, extend your arms straight out at your sides. Do 20 forward arm circles, tracing small circles in the air. Then, do 20 more arm circles in the opposite direction.
G) The “Push Ups On Crack” – Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you. Keep your abs tight to find your balance, and then do 10 push ups. Keep your back straight and try to keep your wrists under your shoulders as you do your push ups.
H) The “See Saw From Hell” – Begin on all fours on your mat. Your knees should be bent at a 90 degree angle with your feet behind you. Your hands should be directly under your shoulders. Keeping your abs tight, lift your left leg off of the ground and extend it straight out behind you. Maintaining your balance, bend both of your elbows towards your body to lower yourself into a modified push up. Keeping your left leg extended behind you the entire time, do 10 push ups. Then repeat 10x more with your right leg extended.
I) The “Jane Fonda” – Begin by standing on your mat with your arms resting at your sides. Hold 5 lb weights in each hand with your arms extended out in front of you at shoulder height. Keeping your back straight, squat down. As you come up out of the squat, bring your left arm up and to the right towards the ceiling. As you lower down into another squat, return your left arm to starting position. As you come up out of the squat, bring your right arm up and to the left. Repeat 10x each arm.
Try to sneak some vegetables into your meals. Put peas into your pasta sauce, or sneak some broccoli into your stuffed chicken. The possibilities are endless..